10.27.2017

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November 6, 2020

WODDeck of CardsHearts = Bar facing burpeesDiamonds = Toes 2 BarSpades = Front Squats 95/65Clubs = Walking LungesJokers = 3 Rope Climbs

Cashout3 Rounds30 Second Assault Bike30 Second rest

METCONTabata 20 sec on, 10 sec off 1 minute rest between rounds,rotate between exercises each exercise (should be a 25 minute workout)Assault bikeSit-upsRowerD ball over the shoulderPlate burpees

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